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Ricotta
Ricotta cheese
High Lactose
Dairy Product
Protein Source
Fresh ricotta cheese in a bowl

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: Standard serving size of ricotta cheese

Safe Serving Size: Limit to 2 tablespoons for low FODMAP serving

Active Compounds: Lactose (milk sugar) is the primary FODMAP compound in ricotta cheese

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: High lactose content makes it unsuitable for most people following a low-FODMAP diet

Specific symptoms: Bloating, gas, abdominal pain, and diarrhea in lactose-sensitive individuals

Typical reaction time frame: Symptoms typically appear within 30 minutes to 2 hours after consumption

Individual variation: Tolerance varies significantly based on individual lactase enzyme levels

Safe Alternatives

cottage cheese

Cottage cheese

almond milk

Almond milk

coconut milk

Coconut milk

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Heating does not reduce lactose content

Fresh ricotta has higher lactose than aged cheeses

Stacking Considerations

Avoid combining with:

  • milk
  • yogurt
  • ice cream
  • cream cheese

Safe complementary foods: Can be combined with low-FODMAP fruits and vegetables, gluten-free grains

Reintroduction Guidelines
  1. Start with 1 tablespoon (20g) of ricotta
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, try 2 tablespoons (40g)
  4. Monitor symptoms for 3 days before increasing portion

Signs of success: No digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • Lasagna
  • Filled pasta
  • Italian desserts
  • Cheesecake

Alternative names: Whey cheese, Italian cheese curd, Fresh cheese

Individual Variables

Factors affecting tolerance:

  • Lactase enzyme production
  • Overall dairy tolerance
  • Portion size consumed
  • Time of consumption (with/without other foods)

Tip: Consider taking lactase enzyme supplements if occasionally consuming ricotta